WOD – 30.01.17

AMRAP 30′ (em dupla).

10 – 20 – 30 – 40 – 50…

Wall Ball.
Burpee Over Partner.

* 400m Run com Med Ball ao final de cada round.

WOD – 25.01.17

1) 8 ROUNDS:

A cada 2′:

Complex:
Power Snatch – 1 rep.
Hang Squat Snatch – 1 rep.
Squat Snatch – 1 rep.

2) 12′ para acabar 1 RM de Deadlift.

WOD – 24.01.17

1) 9 ROUNDS:

Shoulder Press.

A cada 2′:

12 – 10 – 8 – 6 – 4 – 2 – 1 – 1 – 1.

2) AMRAP 16′:

Run – 200m.
Leg Less – 1 rep.
Handstand Push Up – 10 reps.

WOD – 23.01.17

1) AMRAP 4′.

Pistol – 2, 4, 6… reps.
DU – 20 reps.

Rest 2′

2) AMRAP 4′

Pistol – 6, 12, 18… reps.
DU – 30 reps.

Rest 2′

3) AMRAP 4′.

Burpee.

WOD – 18.01.17

“KELLY”

5 Rounds:

Run – 400m.
Box Jump – 30 reps.
Wallball – 30 reps.

TIME CAP 35′.